When exercising comes in our mind, if you are not a working out lover, it may seemed like boring, or too sweating, or the closed to tight, exercising inside a Gym is not everybody’s favorite. Some people enjoy better other activities that also can help with their body health and also with its mind health, like, Bicycling, mountain climbing, walking, running, jogging, and off course, swimming. The magic of swimming is that besides being healthy, is also fun, you can workout that body fat you want to lose but also have fun inside the pool while you are taking care of yourself. Swimming workout is actually an activity that burns calories, boosts metabolism, and firms every muscle in your body, like no other exercise.
Water as a medium of exercise, is very helpful tool. The body that it benefits of swimming workout is the result of a perfect storm of calorie burn and muscle recruitment. A regular easy swim burns around 500 calories an hour, while with vigorous effort can torch almost 700. Because of water’s density, each kick, push, and pull is like a mini resistance workout for your entire body, particularly your hips, arms, back and shoulders. Swimming can be a daily activity “You can swim almost every day without risking injury,” says the director of the Counsilman Center for the Science of Swimming at Indiana University. But also, ones you become a daily swimmer should take into consideration swimming exercises, which are done outside the pool to stretch the muscles and also win a better performance inside the pool, either you are a competitor or just a person who loves to swim these exercises will help in your routine.
Single Leg Stretch
For this exercise you’ll need a mat and your regular bathing suite it’ll be ok. Sit on the mat with both legs pulled into the chest, then place the inside hand on the knee to support your knee and the outside hand on the ankle to support the lower part of the leg and roll down with control as the free leg straightens. Keep the leg at elevation that allows the low back to remain stable. Try to keep the head up. It works for develop pelvic stability and core control and also for strengthen the abdominals.
Single Leg Kicks
Lie horizontal with the head and torso lifted up, the hands together and the forearms on the mat. The legs are straight and as close together as possible. Press the forearms into the mat, fall the shoulders down the back and lift the torso up. Keep the head align with the spine. The main point of this exercise is: Strengthen serratus anterior, stretch the quadriceps, improve scapular stability, teach abdominal support in extension, and strengthen the hamstrings, among others.
Could say is the easiest one, the position is to lie prone on the mat with the arms reaching overhead and the legs straight. Reach one leg and the opposite arm out and up toward the upper limit. Switch the arm and leg quickly without missing the balance on the center of the torso. The main point for this exercise is to strengthen the back and hip extensors including the erector spinae, hamstrings and gluteus maximus. Also helps improve pelvic stability.
Either you are competitor, a swimming enthusiast or just a beginner swimming exercises are a very good option to help out in our swimming routine.